Pack some homemade soup in a thermos. First, fill the thermos with hot water and let it sit for a few minutes. Then dump it out and refill with your hot soup.
Help your homemade pie travel well by putting an aluminum pie plate upside down over the top. Use a few rubber bands to hold it in place.
If you want to serve hot dogs but don't want to grill them, heat them up at home, then place in a thermos of hot water. They'll be plenty warm at lunchtime. (This works for school lunches, too!)
Pack dishes with lots of liquid in resealable plastic bags and bring a serving dish for dishing them up. The bags will take less room in the cooler and won't spill.
If you're bringing a salad, pack the dressing in a small jar and toss at the picnic.
Pack deviled eggs in a mini cupcake papers or a tin to keep them from getting messed up.
Don't forget to bring something to clean up with if you won't be near running water.
Tips from www.cheapcooking.com
Showing posts with label Meals Plan. Show all posts
Showing posts with label Meals Plan. Show all posts
Tuesday, August 17, 2010
Thursday, August 12, 2010
The Real-Food Diet Mix-and-Match Meal Plan
Breakfast
Day A: Yogurt topped with whole grain granola and seasonal fruit
Day B: Hard-boiled eggs with whole wheat toast
Day C: Toasted whole grain bread with almond or peanut butter and preserves
Lunch
Day A: Hudson Valley Club Sandwich
Day B: Gigi "Skizza" with Arugula Pesto, Ricotta, and Chicken + Green Salad
Day C: Gigi Barbina Salad
Hudson Valley Club Sandwich
Recipe created by Laura Pensiero
Eating well has never been easier, starting with this fresh take on a classic club sandwich, which piles one good thing upon another, starting with whole grain bread and white bean spread (together containing more than half your day's recommended fiber).
Servings: Makes 4 sandwiches
Ingredients:
Spread:
•1 can (16 ounces) white beans (great northern or cannellini)
•2 Tbsp. extra-virgin olive oil
•2 cloves peeled garlic
•2 Tbsp. dry white wine
•1/2 cup chicken or vegetable broth
•1 Tbsp. fresh lemon juice
•1 tsp. fresh chopped rosemary
•1/4 tsp. cayenne pepper
•Salt
Sandwich:
•12 slices toasted whole wheat bread
•12 small inner leaves romaine lettuce
•8 slices (1/4-inch thick) tomato
•12 very thin slices red onion
•1 avocado , peeled, pitted, and sliced
•1/2 pound thinly sliced cooked chicken breast
•8 strips cooked bacon (optional)
•2 cups broccoli or alfalfa sprouts
Directions:
To make a spread: Drain and rinse beans. Heat olive oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until just golden. Add beans and cook, tossing, for 1 minute. Add wine and cook 1 minute more. Add broth and cook until thickened, 3 to 4 minutes. Transfer to a food processor. Add lemon juice, rosemary, cayenne pepper, and salt to taste; puree until smooth. Set aside for 10 minutes to let cool and thicken.
Use ingredients to make 4 sandwiches. For each, put 2 tablespoons of spread on 1 bread slice; top with lettuce, tomato, and onion. Add another bread slice with 2 tablespoons spread, chicken, bacon, tomato, avocado, and sprouts; top with a final bread slice. If desired, cut sandwich and secure with wooden toothpicks.
Recipe variations:
•Omit rosemary from spread, and add 4 or 5 chopped basil leaves.
•For a kick, stir some ancho or poblano chili paste, harissa, or salsa into spread.
•Substitute preserved tomatoes or pickled vegetables (such as zucchini, cucumbers, eggplant, mushrooms, or onions) when fresh ones are out of season.
•Use mesclun or arugula in place of romaine and omit chicken and bacon to make a vegetarian sandwich.
Gigi "Skizza" with Arugula Pesto, Ricotta, and Chicken
Recipe created by Laura Pensiero
Like a thin, Neapolitan-style pizza, this dish provides a canvas for just about any seasonal ingredient—no two "Skizzas" are alike at chef Laura Pensiero's Gigi Trattoria, but they all start with whole grain flatbread. We topped this summery one with arugula pesto and lemon-scented ricotta. For the fall, try a Roasted Red Pepper Pesto "Skizza" with Smoked Salmon and Capers .
Servings: Serves 4
Ingredients:
•1 1/2 cups packed baby arugula , plus extra leaves for garnish (optional)
•1/3 cup extra-virgin olive oil
•1 clove garlic , peeled
•1/3 cup toasted pine nuts
•1/4 cup grated Parmesan
•1 1/2 tsp. lemon zest
•1 anchovy fillet (optional)
•Salt and freshly ground pepper
•1 cup whole milk ricotta
•1 tsp. chopped fresh thyme or oregano or parsley (or a mix)
•4 (8-inch) very thin whole wheat pitas
•1/2 cup shredded mozzarella (optional)
•6 ounces boneless, skinless chicken breasts , cooked and very thinly sliced
Directions:
Note: The Gigi staff make their own unleavened dough for this crust. We suggest pita; pizza dough or wheat tortillas also work.
Preheat oven to 450°. To make pesto, put arugula, 1/2 of olive oil, and garlic in a food processor; pulse a few times. Add pine nuts, Parmesan, 1 teaspoon lemon zest, anchovy (if using), and salt and pepper to taste; pulse to combine. With motor running, add rest of oil to make a puree.
In a bowl, combine ricotta, herbs, rest of zest, and salt and pepper to taste.
Arrange pitas in a single layer on 2 large baking sheets. Spread 1 side of each with pesto, then scatter mozzarella (if using) over pesto, fan chicken on top, and dot with ricotta mixture; bake until browned and bubbly, 5 to 7 minutes. Garnish with extra arugula leaves; serve.
Recipe variations:
Replace toppings with…
•Spring, version 1: Chopped cooked clams and baby spinach.
•Spring, version 2: Tomato sauce, mozzarella, cooked shrimp, pea shoots, and red chili flakes.
•Summer: Eggplant caponata, oil-cured tuna, and red chili flakes.
•Fall, version 1: Sliced roasted sweet potatoes, prosciutto, and fresh sage.
•Fall, version 2: Braised kale, sliced Spanish chorizo, and blue cheese.
•Winter, version 1: Sliced roast beef, horseradish, and pickled onions.
•Winter, version 2: Goat cheese, mozzarella, preserved figs, pears, arugula, and white truffle oil.
•All year round: Oven-roasted seasonal vegetables and Pecorino Romano.
Gigi Barbina Salad
Recipe created by Laura Pensiero
No garden-variety side dish, the Gigi Barbina salad has more than half your daily supply of vegetables, including beets (loaded with folate, potassium, and antioxidants) and butternut squash (for beta-carotene). Walnuts and goat cheese make it a meal.
Servings: Serves 4
Ingredients:
•4 (2- to 3-inch) beets
•1/2 small butternut squash , peeled, seeded, and cut into 1-inch pieces
•4 Tbsp. extra-virgin olive oil
•Salt and freshly ground pepper
•1/2 pound mixed mushrooms (tough stems removed), halved or quartered
•2 Tbsp. mayonnaise
•2 Tbsp. sherry vinegar
•1 tsp. Dijon mustard
•1 small shallot , coarsely chopped
•2 Tbsp. canola oil
•1/2 pound mixed baby greens
•4 ounces goat cheese , crumbled
•1/3 cup chopped walnuts , toasted
Directions:
Note: If using a mix of beets, you can prevent colors from bleeding by roasting them in separate foil pouches; then peel and reserve separately.
Preheat oven to 400°. Wrap beets tightly in foil, and roast until tender, about 45 minutes. Remove from oven; let rest 10 minutes. Unwrap foil. Peel and cut beets into bite-size pieces; set aside.
Toss squash with 1 tablespoon olive oil and salt and pepper to taste; spread in a single layer on a foil-lined baking sheet. Roast, tossing halfway through, until tender and golden, about 30 minutes. Repeat process with mushrooms, roasting about 15 minutes. Set both aside to cool.
Meanwhile, make a vinaigrette: Put mayonnaise, vinegar, mustard, and shallot in a food processor. Pulse to combine. With the motor running, drizzle in rest of olive oil and canola oil to make a puree; season to taste with salt and pepper.
Divide vegetables among four plates. Toss greens with vinaigrette, then arrange on top; sprinkle with cheese and nuts.
Recipe variations:
Replace squash with…
•Spring: Roasted sugar snap peas, snow peas, or asparagus.
•Summer: Blanched or roasted green beans.
•Fall/winter: Sweet potatoes; also can scatter pomegranate seeds on top.
All year round: Substitute feta or ricotta salata for goat cheese.
From Hudson Valley Mediterranean: The Gigi Good Food Cookbook, by Laura Pensiero. Copyright (c) 2009 by Laura Pensiero. Published by William Morrow Cookbooks, an imprint of HarperCollins Publishers. Reprinted by permission.
Dinner
Day A: Mixed Grain Risotto with Squash, Tomatoes, and Basil + Fresh or frozen berries sprinkled with 1 teaspoon sugar
Day B: Portobello Mushroom and Bell Pepper Sloppy Joes
Day C: Biscuit-Topped Chicken and Root Vegetable Stew +Rustic Fruit Tart
Mixed Grain Risotto with Squash, Tomatoes, and Basil
Recipe created by Laura Pensiero
Think of mixed grain risotto as your culinary blank canvas, adaptable to any season; this summery version has ripe tomatoes, zucchini, and basil. The grains deliver vitamins (E, thiamin, folate, B6) and minerals (zinc, iron, magnesium, phosphorus, potassium) year-round.
Servings: Serves 6-8
Ingredients:
•2 Tbsp. extra-virgin olive oil
•1/3 cup chopped onion
•1 small yellow squash , quartered lengthwise and thinly sliced
•1 small zucchini , quartered lengthwise and thinly sliced
•1/2 cup each brown rice and pearl barley and wild rice
•1/4 cup dry white wine (optional)
•6 cups low-sodium chicken or vegetable broth
•1/2 cup grated Parmesan , plus more for garnish (optional)
•1/4 cup chopped fresh basil , plus some whole leaves for garnish (optional)
•1 large tomato , seeded and diced
•Salt and freshly ground pepper
Directions:
Note: Instead of using three different grains, try 1 1/2 cups of a whole grain rice mix.
Heat oil in a medium pot over medium-high heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add 3/4 of squash and zucchini, and cook, stirring occasionally, until just softened, 2 to 3 minutes. Add brown rice, barley, and wild rice; toast, stirring often, for 2 minutes. Add wine (if using) and cook 1 minute more. Add broth; bring to a boil. Partially cover pot, reduce heat to medium-low, and simmer, stirring occasionally, until rice and barley are tender and risotto is thick and slightly soupy, about 45 minutes.
Stir in rest of squash and zucchini and corn (if using); cook, uncovered, until tender, 3 to 4 minutes. Remove from heat; stir in cheese, basil, and tomatoes. Add salt and pepper to taste, and basil garnish (if using).
Recipe variations:
Replace vegetables with…
•Spring: Peas, asparagus, and watercress or spinach leaves.
•Fall: Shiitake mushrooms, bok choy, radicchio, and flat-leaf parsley.
•Winter: Acorn or butternut squash, dried fruit (such as apricots, cranberries, golden raisins, and cherries), and brussels sprouts (add them near the end of cooking).
All year round: Add cooked chicken, pork, sausage, or beef toward the end of cooking. To spice things up, add chopped jalapeños when cooking the onions.
Portobello Mushroom and Bell Pepper Sloppy Joes
Recipe created by Laura Pensiero
This sloppy joe is no nutritional slouch, filled as it is with sautéed peppers (for carotenoids, plus vitamins A and C) and portobello mushrooms (selenium).
Servings: Serves 4
Ingredients:
•3 Tbsp. extra-virgin olive oil
•2 cloves garlic , peeled and chopped
•1 small green bell pepper , cored, seeded, and thinly sliced
•1 small red bell pepper , cored, seeded, and thinly sliced
•1 thinly sliced yellow onion
•1 pound portobello mushrooms , wiped clean, black gills scraped out and discarded, and thinly sliced
•Salt and freshly ground pepper
•1 cup tomato sauce
•2 Tbsp. tomato paste
•1 Tbsp. Worcestershire sauce
•2 tsp. chopped fresh oregano
•1/2 tsp. Tabasco sauce
•4 toasted whole wheat hamburger buns
•1/2 jalapeno pepper , sliced (optional)
Directions:
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add garlic, bell peppers, and onion; cook, stirring, until softened, about 10 minutes. Add rest of oil and mushrooms; toss well. Cook, stirring occasionally, until mushrooms are soft and liquid is absorbed, 8 to 10 minutes; season with salt and pepper.
Reduce heat to medium. Add tomato sauce and paste, Worcestershire, oregano, Tabasco, and 3/4 cup water; stir well. Cook, stirring often, to thicken, about 10 minutes; season with salt and pepper.
Spoon mixture inside hamburger buns, and add jalapeño slices on top (if using).
Recipe variations:
•Top sloppy joes with shredded Cheddar.
•Add thinly sliced eggplant to the skillet with the mushrooms.
•Omit peppers and increase mushrooms by 6 ounces.
•Substitute other varieties of mushrooms for the portobellos.
Biscuit-Topped Chicken and Root Vegetable Stew
Recipe created by Laura Pensiero
A meal in a pot, this biscuit-topped chicken stew contains cancer-fighting turnips, plus carrots and sweet potatoes, which are packed with vitamins A and C.
Servings: Serves 4-6
Ingredients:
•2 Tbsp. extra-virgin olive oil
•2 carrots , sliced
•2 ribs celery , sliced
•1 clove garlic , peeled and minced
•1 chopped yellow onion
•3/4 pound boneless, skinless chicken breasts , cut into 1-inch pieces
•3/4 tsp. plus 1/2 tsp. salt
•1/4 tsp. freshly ground pepper
•1/4 cup dry white wine
•1 quart low-sodium chicken broth
•2 sprigs thyme
•1 bay leaf
•1 sweet potato (about 1/2 pound), peeled and cut into 1-inch pieces
•1 turnip (about 6 ounces), peeled and cut into 1/4-inch pieces
•1 Tbsp. cornstarch
•2/3 cup all-purpose flour
•1/3 cup whole wheat flour
•1 tsp. baking powder
•1/2 tsp. baking soda
•2 Tbsp. canola oil
•1 cup low-fat buttermilk
•1/3 cup grated Cheddar
Directions:
Preheat oven to 375°. Heat olive oil in a large Dutch oven or ovenproof pot over medium heat. Add carrots, celery, garlic, and onion; cook, stirring often, until softened, 10 to 12 minutes. Increase heat to medium-high, and add chicken, 3/4 teaspoon salt, and pepper; cook, stirring occasionally, until no longer pink, 6 to 8 minutes. Add wine and cook until absorbed, 1 to 2 minutes. Stir in broth, thyme, bay leaf, sweet potato, and turnip; bring to a boil. Reduce heat to medium-low, and simmer until vegetables are almost tender, about 20 minutes.
In a small bowl, combine cornstarch and 2 tablespoons water, then stir into simmering stew. Cook, stirring often, until thickened, about 5 minutes. Meanwhile, to make biscuit batter, in a large bowl, combine both flours, baking powder, baking soda, and 1/2 teaspoon salt. Add canola oil and buttermilk; stir until just combined. Drop batter on top of stew to form 6 biscuits, then transfer pot to oven and bake until biscuits are just golden and cooked through, about 20 minutes.
Remove from oven. Sprinkle cheese over biscuits. Return to oven; bake until cheese is bubbly, about 10 minutes. Ladle stew and biscuits into bowls; serve immediately.
Recipe variations:
•Substitute rutabagas or parsnips for sweet potatoes or turnips.
•Add 1 cup frozen peas or 1 cup chopped dark, leafy greens like chard or kale to stew before topping with biscuits.
•For an Indian flavor, add curry powder, turmeric, and garam masala to taste, then stir in a spoonful of spicy mango chutney toward the end of cooking.
•For a Mexican flavor, substitute bell peppers, chili peppers, beans, and corn for root vegetables and add chili powder to taste. Adjust broth amount as needed.
•For a Thai flavor, add red or green curry paste, chopped cilantro, and coconut milk to taste.
From Hudson Valley Mediterranean: The Gigi Good Food Cookbook, by Laura Pensiero. Copyright (c) 2009 by Laura Pensiero. Published by William Morrow Cookbooks, an imprint of HarperCollins Publishers. Reprinted by permission.
From Oprah.Com
Day A: Yogurt topped with whole grain granola and seasonal fruit
Day B: Hard-boiled eggs with whole wheat toast
Day C: Toasted whole grain bread with almond or peanut butter and preserves
Lunch
Day A: Hudson Valley Club Sandwich
Day B: Gigi "Skizza" with Arugula Pesto, Ricotta, and Chicken + Green Salad
Day C: Gigi Barbina Salad
Hudson Valley Club Sandwich
Recipe created by Laura Pensiero
Eating well has never been easier, starting with this fresh take on a classic club sandwich, which piles one good thing upon another, starting with whole grain bread and white bean spread (together containing more than half your day's recommended fiber).
Servings: Makes 4 sandwiches
Ingredients:
Spread:
•1 can (16 ounces) white beans (great northern or cannellini)
•2 Tbsp. extra-virgin olive oil
•2 cloves peeled garlic
•2 Tbsp. dry white wine
•1/2 cup chicken or vegetable broth
•1 Tbsp. fresh lemon juice
•1 tsp. fresh chopped rosemary
•1/4 tsp. cayenne pepper
•Salt
Sandwich:
•12 slices toasted whole wheat bread
•12 small inner leaves romaine lettuce
•8 slices (1/4-inch thick) tomato
•12 very thin slices red onion
•1 avocado , peeled, pitted, and sliced
•1/2 pound thinly sliced cooked chicken breast
•8 strips cooked bacon (optional)
•2 cups broccoli or alfalfa sprouts
Directions:
To make a spread: Drain and rinse beans. Heat olive oil in a large skillet over medium-high heat. Add garlic and cook, stirring, until just golden. Add beans and cook, tossing, for 1 minute. Add wine and cook 1 minute more. Add broth and cook until thickened, 3 to 4 minutes. Transfer to a food processor. Add lemon juice, rosemary, cayenne pepper, and salt to taste; puree until smooth. Set aside for 10 minutes to let cool and thicken.
Use ingredients to make 4 sandwiches. For each, put 2 tablespoons of spread on 1 bread slice; top with lettuce, tomato, and onion. Add another bread slice with 2 tablespoons spread, chicken, bacon, tomato, avocado, and sprouts; top with a final bread slice. If desired, cut sandwich and secure with wooden toothpicks.
Recipe variations:
•Omit rosemary from spread, and add 4 or 5 chopped basil leaves.
•For a kick, stir some ancho or poblano chili paste, harissa, or salsa into spread.
•Substitute preserved tomatoes or pickled vegetables (such as zucchini, cucumbers, eggplant, mushrooms, or onions) when fresh ones are out of season.
•Use mesclun or arugula in place of romaine and omit chicken and bacon to make a vegetarian sandwich.
Gigi "Skizza" with Arugula Pesto, Ricotta, and Chicken
Recipe created by Laura Pensiero
Like a thin, Neapolitan-style pizza, this dish provides a canvas for just about any seasonal ingredient—no two "Skizzas" are alike at chef Laura Pensiero's Gigi Trattoria, but they all start with whole grain flatbread. We topped this summery one with arugula pesto and lemon-scented ricotta. For the fall, try a Roasted Red Pepper Pesto "Skizza" with Smoked Salmon and Capers .
Servings: Serves 4
Ingredients:
•1 1/2 cups packed baby arugula , plus extra leaves for garnish (optional)
•1/3 cup extra-virgin olive oil
•1 clove garlic , peeled
•1/3 cup toasted pine nuts
•1/4 cup grated Parmesan
•1 1/2 tsp. lemon zest
•1 anchovy fillet (optional)
•Salt and freshly ground pepper
•1 cup whole milk ricotta
•1 tsp. chopped fresh thyme or oregano or parsley (or a mix)
•4 (8-inch) very thin whole wheat pitas
•1/2 cup shredded mozzarella (optional)
•6 ounces boneless, skinless chicken breasts , cooked and very thinly sliced
Directions:
Note: The Gigi staff make their own unleavened dough for this crust. We suggest pita; pizza dough or wheat tortillas also work.
Preheat oven to 450°. To make pesto, put arugula, 1/2 of olive oil, and garlic in a food processor; pulse a few times. Add pine nuts, Parmesan, 1 teaspoon lemon zest, anchovy (if using), and salt and pepper to taste; pulse to combine. With motor running, add rest of oil to make a puree.
In a bowl, combine ricotta, herbs, rest of zest, and salt and pepper to taste.
Arrange pitas in a single layer on 2 large baking sheets. Spread 1 side of each with pesto, then scatter mozzarella (if using) over pesto, fan chicken on top, and dot with ricotta mixture; bake until browned and bubbly, 5 to 7 minutes. Garnish with extra arugula leaves; serve.
Recipe variations:
Replace toppings with…
•Spring, version 1: Chopped cooked clams and baby spinach.
•Spring, version 2: Tomato sauce, mozzarella, cooked shrimp, pea shoots, and red chili flakes.
•Summer: Eggplant caponata, oil-cured tuna, and red chili flakes.
•Fall, version 1: Sliced roasted sweet potatoes, prosciutto, and fresh sage.
•Fall, version 2: Braised kale, sliced Spanish chorizo, and blue cheese.
•Winter, version 1: Sliced roast beef, horseradish, and pickled onions.
•Winter, version 2: Goat cheese, mozzarella, preserved figs, pears, arugula, and white truffle oil.
•All year round: Oven-roasted seasonal vegetables and Pecorino Romano.
Gigi Barbina Salad
Recipe created by Laura PensieroNo garden-variety side dish, the Gigi Barbina salad has more than half your daily supply of vegetables, including beets (loaded with folate, potassium, and antioxidants) and butternut squash (for beta-carotene). Walnuts and goat cheese make it a meal.
Servings: Serves 4
Ingredients:
•4 (2- to 3-inch) beets
•1/2 small butternut squash , peeled, seeded, and cut into 1-inch pieces
•4 Tbsp. extra-virgin olive oil
•Salt and freshly ground pepper
•1/2 pound mixed mushrooms (tough stems removed), halved or quartered
•2 Tbsp. mayonnaise
•2 Tbsp. sherry vinegar
•1 tsp. Dijon mustard
•1 small shallot , coarsely chopped
•2 Tbsp. canola oil
•1/2 pound mixed baby greens
•4 ounces goat cheese , crumbled
•1/3 cup chopped walnuts , toasted
Directions:
Note: If using a mix of beets, you can prevent colors from bleeding by roasting them in separate foil pouches; then peel and reserve separately.
Preheat oven to 400°. Wrap beets tightly in foil, and roast until tender, about 45 minutes. Remove from oven; let rest 10 minutes. Unwrap foil. Peel and cut beets into bite-size pieces; set aside.
Toss squash with 1 tablespoon olive oil and salt and pepper to taste; spread in a single layer on a foil-lined baking sheet. Roast, tossing halfway through, until tender and golden, about 30 minutes. Repeat process with mushrooms, roasting about 15 minutes. Set both aside to cool.
Meanwhile, make a vinaigrette: Put mayonnaise, vinegar, mustard, and shallot in a food processor. Pulse to combine. With the motor running, drizzle in rest of olive oil and canola oil to make a puree; season to taste with salt and pepper.
Divide vegetables among four plates. Toss greens with vinaigrette, then arrange on top; sprinkle with cheese and nuts.
Recipe variations:
Replace squash with…
•Spring: Roasted sugar snap peas, snow peas, or asparagus.
•Summer: Blanched or roasted green beans.
•Fall/winter: Sweet potatoes; also can scatter pomegranate seeds on top.
All year round: Substitute feta or ricotta salata for goat cheese.
From Hudson Valley Mediterranean: The Gigi Good Food Cookbook, by Laura Pensiero. Copyright (c) 2009 by Laura Pensiero. Published by William Morrow Cookbooks, an imprint of HarperCollins Publishers. Reprinted by permission.
Dinner
Day A: Mixed Grain Risotto with Squash, Tomatoes, and Basil + Fresh or frozen berries sprinkled with 1 teaspoon sugar
Day B: Portobello Mushroom and Bell Pepper Sloppy Joes
Day C: Biscuit-Topped Chicken and Root Vegetable Stew +Rustic Fruit Tart
Mixed Grain Risotto with Squash, Tomatoes, and Basil
Recipe created by Laura Pensiero
Think of mixed grain risotto as your culinary blank canvas, adaptable to any season; this summery version has ripe tomatoes, zucchini, and basil. The grains deliver vitamins (E, thiamin, folate, B6) and minerals (zinc, iron, magnesium, phosphorus, potassium) year-round.
Servings: Serves 6-8
Ingredients:
•2 Tbsp. extra-virgin olive oil
•1/3 cup chopped onion
•1 small yellow squash , quartered lengthwise and thinly sliced
•1 small zucchini , quartered lengthwise and thinly sliced
•1/2 cup each brown rice and pearl barley and wild rice
•1/4 cup dry white wine (optional)
•6 cups low-sodium chicken or vegetable broth
•1/2 cup grated Parmesan , plus more for garnish (optional)
•1/4 cup chopped fresh basil , plus some whole leaves for garnish (optional)
•1 large tomato , seeded and diced
•Salt and freshly ground pepper
Directions:
Note: Instead of using three different grains, try 1 1/2 cups of a whole grain rice mix.
Heat oil in a medium pot over medium-high heat. Add onion and cook, stirring occasionally, until softened, 2 to 3 minutes. Add 3/4 of squash and zucchini, and cook, stirring occasionally, until just softened, 2 to 3 minutes. Add brown rice, barley, and wild rice; toast, stirring often, for 2 minutes. Add wine (if using) and cook 1 minute more. Add broth; bring to a boil. Partially cover pot, reduce heat to medium-low, and simmer, stirring occasionally, until rice and barley are tender and risotto is thick and slightly soupy, about 45 minutes.
Stir in rest of squash and zucchini and corn (if using); cook, uncovered, until tender, 3 to 4 minutes. Remove from heat; stir in cheese, basil, and tomatoes. Add salt and pepper to taste, and basil garnish (if using).
Recipe variations:
Replace vegetables with…
•Spring: Peas, asparagus, and watercress or spinach leaves.
•Fall: Shiitake mushrooms, bok choy, radicchio, and flat-leaf parsley.
•Winter: Acorn or butternut squash, dried fruit (such as apricots, cranberries, golden raisins, and cherries), and brussels sprouts (add them near the end of cooking).
All year round: Add cooked chicken, pork, sausage, or beef toward the end of cooking. To spice things up, add chopped jalapeños when cooking the onions.
Portobello Mushroom and Bell Pepper Sloppy Joes
Recipe created by Laura PensieroThis sloppy joe is no nutritional slouch, filled as it is with sautéed peppers (for carotenoids, plus vitamins A and C) and portobello mushrooms (selenium).
Servings: Serves 4
Ingredients:
•3 Tbsp. extra-virgin olive oil
•2 cloves garlic , peeled and chopped
•1 small green bell pepper , cored, seeded, and thinly sliced
•1 small red bell pepper , cored, seeded, and thinly sliced
•1 thinly sliced yellow onion
•1 pound portobello mushrooms , wiped clean, black gills scraped out and discarded, and thinly sliced
•Salt and freshly ground pepper
•1 cup tomato sauce
•2 Tbsp. tomato paste
•1 Tbsp. Worcestershire sauce
•2 tsp. chopped fresh oregano
•1/2 tsp. Tabasco sauce
•4 toasted whole wheat hamburger buns
•1/2 jalapeno pepper , sliced (optional)
Directions:
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add garlic, bell peppers, and onion; cook, stirring, until softened, about 10 minutes. Add rest of oil and mushrooms; toss well. Cook, stirring occasionally, until mushrooms are soft and liquid is absorbed, 8 to 10 minutes; season with salt and pepper.
Reduce heat to medium. Add tomato sauce and paste, Worcestershire, oregano, Tabasco, and 3/4 cup water; stir well. Cook, stirring often, to thicken, about 10 minutes; season with salt and pepper.
Spoon mixture inside hamburger buns, and add jalapeño slices on top (if using).
Recipe variations:
•Top sloppy joes with shredded Cheddar.
•Add thinly sliced eggplant to the skillet with the mushrooms.
•Omit peppers and increase mushrooms by 6 ounces.
•Substitute other varieties of mushrooms for the portobellos.
Biscuit-Topped Chicken and Root Vegetable Stew
Recipe created by Laura PensieroA meal in a pot, this biscuit-topped chicken stew contains cancer-fighting turnips, plus carrots and sweet potatoes, which are packed with vitamins A and C.
Servings: Serves 4-6
Ingredients:
•2 Tbsp. extra-virgin olive oil
•2 carrots , sliced
•2 ribs celery , sliced
•1 clove garlic , peeled and minced
•1 chopped yellow onion
•3/4 pound boneless, skinless chicken breasts , cut into 1-inch pieces
•3/4 tsp. plus 1/2 tsp. salt
•1/4 tsp. freshly ground pepper
•1/4 cup dry white wine
•1 quart low-sodium chicken broth
•2 sprigs thyme
•1 bay leaf
•1 sweet potato (about 1/2 pound), peeled and cut into 1-inch pieces
•1 turnip (about 6 ounces), peeled and cut into 1/4-inch pieces
•1 Tbsp. cornstarch
•2/3 cup all-purpose flour
•1/3 cup whole wheat flour
•1 tsp. baking powder
•1/2 tsp. baking soda
•2 Tbsp. canola oil
•1 cup low-fat buttermilk
•1/3 cup grated Cheddar
Directions:
Preheat oven to 375°. Heat olive oil in a large Dutch oven or ovenproof pot over medium heat. Add carrots, celery, garlic, and onion; cook, stirring often, until softened, 10 to 12 minutes. Increase heat to medium-high, and add chicken, 3/4 teaspoon salt, and pepper; cook, stirring occasionally, until no longer pink, 6 to 8 minutes. Add wine and cook until absorbed, 1 to 2 minutes. Stir in broth, thyme, bay leaf, sweet potato, and turnip; bring to a boil. Reduce heat to medium-low, and simmer until vegetables are almost tender, about 20 minutes.
In a small bowl, combine cornstarch and 2 tablespoons water, then stir into simmering stew. Cook, stirring often, until thickened, about 5 minutes. Meanwhile, to make biscuit batter, in a large bowl, combine both flours, baking powder, baking soda, and 1/2 teaspoon salt. Add canola oil and buttermilk; stir until just combined. Drop batter on top of stew to form 6 biscuits, then transfer pot to oven and bake until biscuits are just golden and cooked through, about 20 minutes.
Remove from oven. Sprinkle cheese over biscuits. Return to oven; bake until cheese is bubbly, about 10 minutes. Ladle stew and biscuits into bowls; serve immediately.
Recipe variations:
•Substitute rutabagas or parsnips for sweet potatoes or turnips.
•Add 1 cup frozen peas or 1 cup chopped dark, leafy greens like chard or kale to stew before topping with biscuits.
•For an Indian flavor, add curry powder, turmeric, and garam masala to taste, then stir in a spoonful of spicy mango chutney toward the end of cooking.
•For a Mexican flavor, substitute bell peppers, chili peppers, beans, and corn for root vegetables and add chili powder to taste. Adjust broth amount as needed.
•For a Thai flavor, add red or green curry paste, chopped cilantro, and coconut milk to taste.
From Hudson Valley Mediterranean: The Gigi Good Food Cookbook, by Laura Pensiero. Copyright (c) 2009 by Laura Pensiero. Published by William Morrow Cookbooks, an imprint of HarperCollins Publishers. Reprinted by permission.
From Oprah.Com
Wednesday, August 11, 2010
Oprah's Seven Day Diet Plan
DAY 1
Breakfast
Mix for 30 seconds in the blender: 4 ounces calcium-enriched orange juice, 1 cup mixed berries, 1 banana, 1/2 6-ounce container Yoplait Original Harvest Peach yogurt.
Serve with a handful almonds (about 12).
Snack
2 slices Wasa crispbread topped with: 1 tablespoon peanut butter, 1 teaspoon SaraBeth pineapple apricot jam
Lunch
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread with 2 teaspoons light mayo, topped with: 3 ounces smoked turkey, sliced thin 1 slice pepper jack cheese, 1/2 cup grilled onions brushed with 1 teaspoon olive oil, 1 thin slice avocado, 1 slice tomato, Lettuce
8 ounces sugar-free iced tea
Snack
6 fresh-scooped watermelon balls
Remaining yogurt from breakfast
Dinner
1 cup wild rice with 2 cups mixed vegetables (broccoli, green peas, or carrots) sautéed in 2 teaspoons olive oil
2 skinless, boneless chicken breast cutlets, 6 ounces total, grilled with a little olive oil
DAY 2
Breakfast
1/4 cup (dry, about a cup cooked) steel-cut oatmeal topped with: 2 tablespoons chopped walnuts, about 1/2 cup fresh blueberries
1 cup nonfat milk with a splash of hazelnut coffee creamer
Snack
1 6-ounce container Yoplait Light Key Lime Pie yogurt
2 tablespoons chopped almonds for topping
Lunch
2 slices Wasa crispbread topped with 2 ounces turkey, 1 ounce pepper jack cheese, 2 fresh basil leaves
1 cup Curried Squash Soup
Snack
1 pear
1 ounce sharp cheddar cheese
Dinner
Pasta with mixed veggies and chicken: Sauté 1 cup chicken breast strips with 2 cups vegetables in 1 teaspoon olive oil and 1 cup reduced-sodium chicken stock. Add 1 cup cooked Barilla PLUS pasta and the juice of 1 lemon and lots of black pepper.
DAY 3
Breakfast
1 serving Chocolate-Strawberry Smoothie, blended with 1 tablespoon wheat germ
Snack
1 apple, sliced, with 4 teaspoons peanut butter
Lunch
Southwestern Veggie Burger Supreme
1 orange
8 ounces sugar-free iced tea
Snack
1 1/2 cups vegetables grilled in olive oil
1 hard-boiled egg
Dinner
1 can Slim-Fast Optima Creamy Milk Chocolate
2 slices Wasa crispbread and 1 ounce cheddar cheese
DAY 4
Breakfast
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread toasted, topped with 1 fried egg, 2 slices turkey
8 ounces water flavored with 1/2 of a squeezed lemon
Snack
1 green apple
5 thin Parmesan cheese slices (about 1 ounce)
Lunch
Grilled turkey burger: Ground turkey meat combined with finely chopped green onions, red peppers, and garlic to form a patty, and grilled. Serve on a seven-grain bun and spread with 2 teaspoons reduced-fat mayonnaise and 1 teaspoon mustard. 2 grilled vegetable kabobs composed of cherry tomatoes, mushroom, zucchini and onion.
Snack
1 can Slim-Fast Optima French Vanilla
Dinner
Bowl of cherries (about 1 cup) with 1/2 banana, sliced, and 1/2 peach, topped with 6-ounce Yoplait Original Harvest Peach yogurt, 3 tablespoons walnuts and 1/2 cup Kashi Go Lean cereal.
DAY 5
Breakfast
Best Life Cheerios Mix: Combine 1/2 cup Cheerios, 2/3 cup Weetabix Crispy Flakes & Fiber, and 1/4 cup All-Bran. Top with 1/2 cup blueberries, 2 tablespoons almonds and 1 cup non-fat milk.
Snack
Iced decaf skim latte (12 ounces)
Small handful of cashews (2-3 tablespoons)
Lunch
2 open-faced turkey melts: for each melt, 1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, spread with 1 teaspoon light mayo, topped with 1 ounce turkey, 2 slices tomato, 2 basil leaves and 1 slice cheddar cheese. Melt in a toaster oven.
Rest of the tomato, sliced
1 cup grapes
Snack
1 ounce dark chocolate
Dinner
Grilled Snapper with Eggplant, Squash and Potatoes
1 cup brown rice
DAY 6
Breakfast
Oprah's Fruit and Yogurt Breakfast
Snack
1/2 whole wheat pita dipped in 1/3 cup hummus
Lunch
Arugula, Grapefruit and Avocado Salad
2 ounces fresh mozzarella stuffed into the remaining 1/2 pita
Snack
2 slices (2 ounces) turkey breast
1 grilled red pepper
Dinner
Slim-Fast Chocolate Banana Smoothie: Blend until smooth: 1 can of Slim-Fast Optima Creamy Milk Chocolate, 1 ripe banana and 6 ice cubes.
3 tablespoons trail mix
DAY 7
Breakfast
1 serving Strawberry Orange Smoothie
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, toasted, with 1 tablespoon peanut butter
Snack
1 slice Wasa crispbread topped with 1 ounce cheddar cheese
Lunch
Fruit bowl: Combine slices of banana, apple, peach and mango with 6-ounce container Yoplait Light Boston Cream Pie yogurt and 3 tablespoons chopped walnuts.
Snack
1 ounce dark chocolate
Dinner
3 cups mixed-lettuce salad tossed with 2 teaspoons olive oil and a splash balsamic vinegar and topped with about 2 ounces grilled shrimp
2 beets, 1 ear roasted corn, 1 sliced tomato and 1/2 roasted pepper 1 scoop homemade mango sorbet
From Oprah.Com
Breakfast
Mix for 30 seconds in the blender: 4 ounces calcium-enriched orange juice, 1 cup mixed berries, 1 banana, 1/2 6-ounce container Yoplait Original Harvest Peach yogurt.
Serve with a handful almonds (about 12).
Snack
2 slices Wasa crispbread topped with: 1 tablespoon peanut butter, 1 teaspoon SaraBeth pineapple apricot jam
Lunch
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread with 2 teaspoons light mayo, topped with: 3 ounces smoked turkey, sliced thin 1 slice pepper jack cheese, 1/2 cup grilled onions brushed with 1 teaspoon olive oil, 1 thin slice avocado, 1 slice tomato, Lettuce
8 ounces sugar-free iced tea
Snack
6 fresh-scooped watermelon balls
Remaining yogurt from breakfast
Dinner
1 cup wild rice with 2 cups mixed vegetables (broccoli, green peas, or carrots) sautéed in 2 teaspoons olive oil
2 skinless, boneless chicken breast cutlets, 6 ounces total, grilled with a little olive oil
DAY 2
Breakfast
1/4 cup (dry, about a cup cooked) steel-cut oatmeal topped with: 2 tablespoons chopped walnuts, about 1/2 cup fresh blueberries
1 cup nonfat milk with a splash of hazelnut coffee creamer
Snack
1 6-ounce container Yoplait Light Key Lime Pie yogurt
2 tablespoons chopped almonds for topping
Lunch
2 slices Wasa crispbread topped with 2 ounces turkey, 1 ounce pepper jack cheese, 2 fresh basil leaves
1 cup Curried Squash Soup
Snack
1 pear
1 ounce sharp cheddar cheese
Dinner
Pasta with mixed veggies and chicken: Sauté 1 cup chicken breast strips with 2 cups vegetables in 1 teaspoon olive oil and 1 cup reduced-sodium chicken stock. Add 1 cup cooked Barilla PLUS pasta and the juice of 1 lemon and lots of black pepper.
DAY 3
Breakfast
1 serving Chocolate-Strawberry Smoothie, blended with 1 tablespoon wheat germ
Snack
1 apple, sliced, with 4 teaspoons peanut butter
Lunch
Southwestern Veggie Burger Supreme
1 orange
8 ounces sugar-free iced tea
Snack
1 1/2 cups vegetables grilled in olive oil
1 hard-boiled egg
Dinner
1 can Slim-Fast Optima Creamy Milk Chocolate
2 slices Wasa crispbread and 1 ounce cheddar cheese
DAY 4
Breakfast
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread toasted, topped with 1 fried egg, 2 slices turkey
8 ounces water flavored with 1/2 of a squeezed lemon
Snack
1 green apple
5 thin Parmesan cheese slices (about 1 ounce)
Lunch
Grilled turkey burger: Ground turkey meat combined with finely chopped green onions, red peppers, and garlic to form a patty, and grilled. Serve on a seven-grain bun and spread with 2 teaspoons reduced-fat mayonnaise and 1 teaspoon mustard. 2 grilled vegetable kabobs composed of cherry tomatoes, mushroom, zucchini and onion.
Snack
1 can Slim-Fast Optima French Vanilla
Dinner
Bowl of cherries (about 1 cup) with 1/2 banana, sliced, and 1/2 peach, topped with 6-ounce Yoplait Original Harvest Peach yogurt, 3 tablespoons walnuts and 1/2 cup Kashi Go Lean cereal.
DAY 5
Breakfast
Best Life Cheerios Mix: Combine 1/2 cup Cheerios, 2/3 cup Weetabix Crispy Flakes & Fiber, and 1/4 cup All-Bran. Top with 1/2 cup blueberries, 2 tablespoons almonds and 1 cup non-fat milk.
Snack
Iced decaf skim latte (12 ounces)
Small handful of cashews (2-3 tablespoons)
Lunch
2 open-faced turkey melts: for each melt, 1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, spread with 1 teaspoon light mayo, topped with 1 ounce turkey, 2 slices tomato, 2 basil leaves and 1 slice cheddar cheese. Melt in a toaster oven.
Rest of the tomato, sliced
1 cup grapes
Snack
1 ounce dark chocolate
Dinner
Grilled Snapper with Eggplant, Squash and Potatoes
1 cup brown rice
DAY 6
Breakfast
Oprah's Fruit and Yogurt Breakfast
Snack
1/2 whole wheat pita dipped in 1/3 cup hummus
Lunch
Arugula, Grapefruit and Avocado Salad
2 ounces fresh mozzarella stuffed into the remaining 1/2 pita
Snack
2 slices (2 ounces) turkey breast
1 grilled red pepper
Dinner
Slim-Fast Chocolate Banana Smoothie: Blend until smooth: 1 can of Slim-Fast Optima Creamy Milk Chocolate, 1 ripe banana and 6 ice cubes.
3 tablespoons trail mix
DAY 7
Breakfast
1 serving Strawberry Orange Smoothie
1 slice Ezekiel 4:9 Organic Sprouted Whole Grain Bread, toasted, with 1 tablespoon peanut butter
Snack
1 slice Wasa crispbread topped with 1 ounce cheddar cheese
Lunch
Fruit bowl: Combine slices of banana, apple, peach and mango with 6-ounce container Yoplait Light Boston Cream Pie yogurt and 3 tablespoons chopped walnuts.
Snack
1 ounce dark chocolate
Dinner
3 cups mixed-lettuce salad tossed with 2 teaspoons olive oil and a splash balsamic vinegar and topped with about 2 ounces grilled shrimp
2 beets, 1 ear roasted corn, 1 sliced tomato and 1/2 roasted pepper 1 scoop homemade mango sorbet
From Oprah.Com
Healthy Breakfast - 2 Weeks Plan
Week 1
Monday
Chocolate-Strawberry Smoothie with Oat Bran Bagel and Cream Cheese
1 cup 8th Continent® Light Chocolate Soymilk
1/2 ripe banana
1 cup unsweetened frozen strawberries
1/2 oat bran bagel
1 1/2 Tbsp. reduced-fat cream cheese
To make smoothie, combine chocolate soymilk, banana and strawberries in a blender. Serve with half bagel and cream cheese.
Tuesday
Oatmeal Topped with Almonds and Berries
1 cup cooked plain oatmeal
3/4 cup raspberries, fresh or thawed from frozen
2 Tbsp. almonds
1 cup nonfat milk (optional: use some of the milk in cooking the oatmeal)
Combine oatmeal, raspberries and almonds. Serve with remaining nonfat milk.
Wednesday
On-the-Go Breakfast
Fiber One® Chewy Bar
1 cup nonfat milk or calcium-enriched soy milk (grab a carton or put in your thermos)
1 banana
6 almonds
or
At-Your-Desk Slim-Fast® Breakfast
1 can chilled Slim-Fast Optima Creamy Milk Chocolate Shake
1 medium banana
1 Wasa® crispbread with 2 tsp. peanut butter
Thursday
Scrambled Egg and Toast with Berries
1 large egg
2 tsp. zero-gram trans fat margarine
1 slice 100 percent whole wheat toast
1/2 cup blueberries
3/4 cup raspberries (berries can be fresh or thawed from frozen, unsweetened)
1 cup nonfat milk
Scramble egg in 1 teaspoon of margarine. Spread 1 teaspoon on whole wheat toast. Combine blueberries and raspberries. Serve with nonfat milk
FRIDAY
Total® Cereal and Grapefruit
1 1/4 cup Total cereal
2 Tbsp. walnuts, or other unsalted nuts of your choice
1 cup nonfat milk
1/2 grapefruit
Combine cereal, nuts and milk. Serve with grapefruit
Saturday
English Muffin Spread with Almond Butter with Nonfat Milk and Grapefruit
Whole wheat English muffin
1 Tbsp. almond butter or peanut butter
1/2 grapefruit
1 cup nonfat milk
Spread almond butter on English muffin. Serve with grapefruit and nonfat milk.
Sunday
Mushroom Scrambled Eggs on Crispbread
1/2 cup sliced mushrooms
1 chopped scallion
2 tsp. olive oil
2 eggs, scrambled
2 pieces of Wasa crispbread (Multigrain)
1 cup nonfat milk
In small frying pan, heat 1 teaspoon olive oil. Sauté mushrooms and scallions until tender and mushrooms shrink in volume. Remove from pan. Add the other teaspoon of olive oil to the pan. Add the two eggs and cook to scramble for 1 minute. Then add back the mushrooms and scallions. Cook until eggs are done. Serve on Wasa crispbread (Multigrain) with nonfat milk.
Week 2
MONDAY
Best Life Cheerios® Mix Topped with Fruit and Almonds
1/2 cup Cheerios
2/3 cup Weetabix® Crispy Flakes & Fiber
1/4 cup All-Bran® Original
2 Tbsp. almonds
1 cup of strawberries, sliced in half (or 3/4 cup any fruit of your choice)
1 cup nonfat milk
Assemble Best Life Cheerios Mix: Cheerios, Weetabix Crispy Flakes & Fiber and All-Bran Original. Top with almonds and strawberries. Serve with nonfat milk.
TUESDAY
Crispbread with Almond Butter and Pear
2 1/2 slices Wasa® Fiber Rye or Multigrain
1 Tbsp. almond butter
Sliced pear
1 cup nonfat milk
Spread almond butter on Wasa bread. Add slices of pear. Serve with nonfat milk and the rest of the pear that doesn't fit on the Wasa bread.
WEDNESDAY
Strawberry-Orange-Vanilla Smoothie with Toast and Nut Butter
1 cup 8th Continent® Vanilla Soymilk
1/2 ripe banana
1/2 cup calcium-fortified orange juice
3/4 cup frozen strawberries
1 slide whole wheat toast
1 tsp. butter
Make smoothie by blending together vanilla soymilk, banana, orange juice and strawberries. Serve with buttered whole wheat toast.
THURSDAY
Yogurt, Fruit, Nuts and Fiber One®
1 6-ounce container of Yoplait® Original Fat-Free Fruit Flavors (170 calories)
1/4 cup low-fat plain yogurt
3/4 cup blueberries
1/3 cup Fiber One
2 Tbsp. walnuts
Combine all ingredients.
FRIDAY
Great Measure Cereal and Grapefruit
1 cup Cascadian Farm® Great Measure Cereal
2 Tbsp. almonds
1 cup nonfat milk
1/2 grapefruit
Combine cereal with almonds and milk. Serve with grapefruit.
SATURDAY
Flatbread Wrap with Egg and Mushroom
1 large egg
1 cup sliced mushrooms
Flatout® Flatbread Wrap (Multigrain)
2 1/2 tsp. olive oil
1 tsp. fresh dill (if desired)
Salt and pepper to taste
2 Tbsp. salsa
1 cup nonfat milk
Heat 1 teaspoon olive oil. Scramble egg, adding salt and pepper to taste. Heat remaining 1 1/2 teaspoons olive oil. Sauté mushrooms until wilted. Add dill if desired. Place egg and mushrooms in a Flatout Flatbread Wrap. Add salsa, roll and serve with nonfat milk.
SUNDAY
Oprah's Fruit and Yogurt Breakfast with Toast and Peanut Butter
1 6-ounce container Yoplait Light Key Lime Pie Yogurt
1/3 cup blueberries
1/3 cup chopped mango
2 Tbsp. walnuts
1 slice 100 percent whole wheat toast
2 tsp. peanut butter
Combine yogurt with blueberries, mango and walnuts. Serve with whole wheat toast and peanut butter.
You can alternate these two-weeks breakfast for the week afterwards.
From Oprah.Com
Monday
Chocolate-Strawberry Smoothie with Oat Bran Bagel and Cream Cheese
1 cup 8th Continent® Light Chocolate Soymilk
1/2 ripe banana
1 cup unsweetened frozen strawberries
1/2 oat bran bagel
1 1/2 Tbsp. reduced-fat cream cheese
To make smoothie, combine chocolate soymilk, banana and strawberries in a blender. Serve with half bagel and cream cheese.
Tuesday
Oatmeal Topped with Almonds and Berries
1 cup cooked plain oatmeal
3/4 cup raspberries, fresh or thawed from frozen
2 Tbsp. almonds
1 cup nonfat milk (optional: use some of the milk in cooking the oatmeal)
Combine oatmeal, raspberries and almonds. Serve with remaining nonfat milk.
Wednesday
On-the-Go Breakfast
Fiber One® Chewy Bar
1 cup nonfat milk or calcium-enriched soy milk (grab a carton or put in your thermos)
1 banana
6 almonds
or
At-Your-Desk Slim-Fast® Breakfast
1 can chilled Slim-Fast Optima Creamy Milk Chocolate Shake
1 medium banana
1 Wasa® crispbread with 2 tsp. peanut butter
Thursday
Scrambled Egg and Toast with Berries
1 large egg
2 tsp. zero-gram trans fat margarine
1 slice 100 percent whole wheat toast
1/2 cup blueberries
3/4 cup raspberries (berries can be fresh or thawed from frozen, unsweetened)
1 cup nonfat milk
Scramble egg in 1 teaspoon of margarine. Spread 1 teaspoon on whole wheat toast. Combine blueberries and raspberries. Serve with nonfat milk
FRIDAY
Total® Cereal and Grapefruit
1 1/4 cup Total cereal
2 Tbsp. walnuts, or other unsalted nuts of your choice
1 cup nonfat milk
1/2 grapefruit
Combine cereal, nuts and milk. Serve with grapefruit
Saturday
English Muffin Spread with Almond Butter with Nonfat Milk and Grapefruit
Whole wheat English muffin
1 Tbsp. almond butter or peanut butter
1/2 grapefruit
1 cup nonfat milk
Spread almond butter on English muffin. Serve with grapefruit and nonfat milk.
Sunday
Mushroom Scrambled Eggs on Crispbread
1/2 cup sliced mushrooms
1 chopped scallion
2 tsp. olive oil
2 eggs, scrambled
2 pieces of Wasa crispbread (Multigrain)
1 cup nonfat milk
In small frying pan, heat 1 teaspoon olive oil. Sauté mushrooms and scallions until tender and mushrooms shrink in volume. Remove from pan. Add the other teaspoon of olive oil to the pan. Add the two eggs and cook to scramble for 1 minute. Then add back the mushrooms and scallions. Cook until eggs are done. Serve on Wasa crispbread (Multigrain) with nonfat milk.
Week 2
MONDAY
Best Life Cheerios® Mix Topped with Fruit and Almonds
1/2 cup Cheerios
2/3 cup Weetabix® Crispy Flakes & Fiber
1/4 cup All-Bran® Original
2 Tbsp. almonds
1 cup of strawberries, sliced in half (or 3/4 cup any fruit of your choice)
1 cup nonfat milk
Assemble Best Life Cheerios Mix: Cheerios, Weetabix Crispy Flakes & Fiber and All-Bran Original. Top with almonds and strawberries. Serve with nonfat milk.
TUESDAY
Crispbread with Almond Butter and Pear
2 1/2 slices Wasa® Fiber Rye or Multigrain
1 Tbsp. almond butter
Sliced pear
1 cup nonfat milk
Spread almond butter on Wasa bread. Add slices of pear. Serve with nonfat milk and the rest of the pear that doesn't fit on the Wasa bread.
WEDNESDAY
Strawberry-Orange-Vanilla Smoothie with Toast and Nut Butter
1 cup 8th Continent® Vanilla Soymilk
1/2 ripe banana
1/2 cup calcium-fortified orange juice
3/4 cup frozen strawberries
1 slide whole wheat toast
1 tsp. butter
Make smoothie by blending together vanilla soymilk, banana, orange juice and strawberries. Serve with buttered whole wheat toast.
THURSDAY
Yogurt, Fruit, Nuts and Fiber One®
1 6-ounce container of Yoplait® Original Fat-Free Fruit Flavors (170 calories)
1/4 cup low-fat plain yogurt
3/4 cup blueberries
1/3 cup Fiber One
2 Tbsp. walnuts
Combine all ingredients.
FRIDAY
Great Measure Cereal and Grapefruit
1 cup Cascadian Farm® Great Measure Cereal
2 Tbsp. almonds
1 cup nonfat milk
1/2 grapefruit
Combine cereal with almonds and milk. Serve with grapefruit.
SATURDAY
Flatbread Wrap with Egg and Mushroom
1 large egg
1 cup sliced mushrooms
Flatout® Flatbread Wrap (Multigrain)
2 1/2 tsp. olive oil
1 tsp. fresh dill (if desired)
Salt and pepper to taste
2 Tbsp. salsa
1 cup nonfat milk
Heat 1 teaspoon olive oil. Scramble egg, adding salt and pepper to taste. Heat remaining 1 1/2 teaspoons olive oil. Sauté mushrooms until wilted. Add dill if desired. Place egg and mushrooms in a Flatout Flatbread Wrap. Add salsa, roll and serve with nonfat milk.
SUNDAY
Oprah's Fruit and Yogurt Breakfast with Toast and Peanut Butter
1 6-ounce container Yoplait Light Key Lime Pie Yogurt
1/3 cup blueberries
1/3 cup chopped mango
2 Tbsp. walnuts
1 slice 100 percent whole wheat toast
2 tsp. peanut butter
Combine yogurt with blueberries, mango and walnuts. Serve with whole wheat toast and peanut butter.
You can alternate these two-weeks breakfast for the week afterwards.
From Oprah.Com
Meal Plans - The Slump-Proof Energy Secret
Basically, eat smaller meals and bigger snacks, avoid sugar sprees, and mix high-fiber or multigrain carbs with lean protein (especially soy, which is not only loaded with calcium but also helps ease symptoms of menopause) and only a little fat (preferably olive oil)—too much drags you down.
Breakfast: Unsweetened oatmeal (cooked with water or skim or soy milk) with cinnamon, raisins, blueberries, or a dollop of jam. Or a smoothie: soy powder with water or skim milk, and fruit.
Snack: Small whole wheat pita with two to three slices of low-fat or soy cheese melted in the microwave. Or a container of fat-free yogurt.
Lunch: Grilled fish or chicken on a bed of greens with a little dressing. (Use the real stuff—the fat-free spin-offs don't satisfy.) Or a vegetarian wrap.
Snack: A cup of soup or half a sandwich (tuna fish with a dash of vinaigrette, or turkey with mustard—hold the mayo) and a piece of fruit.
Dinner: Three to four ounces of chicken, fish, or beef, or a veggie burger. Salad or cooked vegetables. Twice a week, add one cup of brown rice or whole wheat pasta.
Snack: Fruit and fat-free yogurt or unbuttered popcorn.
From Oprah.Com
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